What are the benefits of chicken eggs for health — 7 facts based on science

Chicken eggs are one of the most affordable and healthy foods on the planet. They are saturated with nutrients (essential amino acids, fats, vitamins and minerals).

Scientists claim that eggs have tangible benefits for the body.  When cooked properly, they can reduce the risk of developing cardiovascular diseases, improve eye and brain health, and help get rid of excess body fat.

7 useful properties

Let's look at 7 facts about the benefits of eggs (primarily chicken eggs) based on scientific sources of information.

1. They contain nutrients

Whole chicken eggs contain all the necessary components for the growth and development of the human body.

The calorie content of 1 egg is about 77 calories, 100 grams – 155.

In addition to proteins with essential amino acids, the composition present :

Eggs also have a small amount of vitamins E, K, D and B6 in their arsenal; zinc and calcium.

The abundance of omega-3 fatty acids gives special value to the product. Their regular addition to the diet is associated with a rare incidence of cardiovascular disorders.

To get all the components described above, it is recommended to eat eggs together with the yolk, and not to eat the protein in its pure form.

2. Normalizes blood cholesterol levels

Eggs contain high cholesterol levels. However, research demonstrate that they do not cause an increase in the concentration of cholesterol in the blood.

The cholesterol contained in eggs is dietary. The liver does not transform it into endogenous cholesterol and its level in the blood does not increase.

When taking eggs observed an increase in the level of &171;useful&187; cholesterol in the blood – high density lipoproteins (HDL). American researchers have established a direct link between high HDL concentrations and low incidence of cardiovascular diseases, including fatal catastrophes (myocardial infarction).

Against the background of the inclusion of eggs in the diet, a decrease in the number of triacoglycerides (TAG), which are "bad" cholesterol, is recorded. According to scientific studies, eating 5 eggs per week reduces the concentration of TAG by 17%.

Such a trend allows you to protect all blood vessels in the body from penetration Cholesterol crystals and the development of atherosclerosis. Atherosclerosis is the main cause of the manifestation of pathologies such as coronary heart disease, chronic cerebral ischemia, strokes and myocardial infarction.

3. They support the work of the brain

All eggs are a rich source of choline. It is transformed in the body into acetylcholine and has a positive effect on the rate of transmission of impulses between nerve and muscle cells, promotes Memory improvement .

With sufficient intake of choline in the body, neurodegenerative abnormalities, such as Alzheimer's disease, are less likely to be registered.

How claim specialists from the University of North Carolina (USA), choline is also necessary for building the membranes of all cells in the body, including nerve cells.

4. Improve eye health

Lutein and zeaxanthin, which are present in the yolks of eggs, prevent the development of degenerative processes in the eyeball, the frequency of which increases with age. They also improve vision, mainly at night.

Lutein and zeaxanthin are powerful antioxidants. They accumulate in the retina of the eye and reduce the likelihood of cataracts and age-related macular degeneration.

Staff of the Center for Human Nutrition Research on Aging (USA) proved an increase in the level of zeaxanthin in the body by 114-142%, lutein by 28-50% when taking 1.3 yolks per day for a month.

Vitamin A plays an equally important role. The deficiency of this biological substance is the main reason the development of blindness in all countries of the world.

5. Saturate the body with proteins

Proteins are the main building material.

Chicken eggs are a source of proteins with essential amino acids, 85% of which are found in protein.

The use of a sufficient amount of proteins has a positive effect on the work of all organ systems, contributes to strengthen the immune system and protects against infectious diseases.

Installed the role of proteins in increasing muscle mass gain after active training, as well as in maintenance bone strength and reduction in the number of fractures.

6. Help to lose weight

Chicken eggs contain all the necessary human nutrition components (proteins, fats, carbohydrates, vitamins and minerals).

Numerous studies demonstrate that eggs quickly cause a feeling of satiety. As a result, a person loses cravings for food for the next few hours.

Experts from the USA claim that eating eggs at breakfast reduces hunger in the next 36 hours. A lower calorie diet is the basis for maintaining or reducing weight.

It was found that eating eggs for breakfast every day instead of confectionery (in an equivalent amount of calories) leads to a marked decrease in body mass index (BMI) after 8 weeks.

The abundance of proteins in the diet causes rapid mechanical overstretching of the stomach, which through reflex mechanisms inhibits the hunger centers in the brain.

7. Reduce the risk of developing diabetes mellitus

Studies show that eating only 4 large chicken eggs per week reduces the likelihood of developing type II diabetes by 37%. However, if you include 7 or more eggs in the diet, there is a risk of developing this disease rising .

Moderate consumption of the product allows you to increase the sensitivity of peripheral tissue receptors (fat and muscle) to insulin. As a result, cells more efficiently absorb glucose from the blood, where its concentration decreases.

Insulin resistance, which eggs fight, is a key pathogenetic factor in the development of type II diabetes mellitus.

At the same time, there are no changes in the level of sex hormones, therefore, eggs are equally effective in both men and women.

Possible harm

In some cases, the intake of eggs is associated with health risks.

The most common side effects are:

1. Infection with bacteria. Any raw or insufficiently heat–treated eggs are a potential source of salmonella and other types of bacteria. It is recommended to refuse to take eggs in their raw form, or carefully choose a supplier.
2. Allergic reactions. Allergopathology when taking eggs is a common occurrence. They are usually characterized by a severe course with the development of anaphylactic shock or Quincke's edema. If you are allergic to eggs, you must carefully read the composition of any bakery products.

To avoid the risk of developing salmonellosis, eggs should be pasteurized, boiled or subjected to another processing method at which the temperature exceeds 100 °C.

Admission Tips

Consider the most pressing questions regarding the consumption and use of eggs:

1. How best to cook? The best option is cooking (immerse in boiling water for 10 minutes) or making an omelet.
2. How and when is it better to use? Eggs should be eaten in the morning (even on an empty stomach) or in the daytime. They provide energy for the whole day. It is better to refuse taking it late in the evening and before going to bed in order to avoid overloading the digestive system and sleep problems.
3. How to choose? The shell should not have cracks and chips, any inclusions and spots, deformations, feathers and droppings. All eggs are the same size. It is important to pay attention to the labeling. The symbol "D" indicates an expiration date of 7 days, "C" &8212; 25 days. It is best to give preference to homemade (rustic) fresh eggs. When buying store-bought eggs, you should choose an organic product.
4. Popular egg dishes . The most common options are omelet and scrambled eggs. Salads, soups with chicken, rolls, tortillas, poached eggs are often made from eggs. The main thing to consider when cooking at home is proper heat treatment.
5. The difference between white and brown eggs . They differ only in color, depending on the breed of chickens.
6. Categories . There are several categories: the first (1) – weight from 55 to 64.9 grams, the second (2) – from 45 to 54.9 grams, the third (3) – from 35 to 44.9 grams, selected (O) – from 65 to 74.9 grams, the highest (C) – 75 grams or more.
7. Two-yolk eggs . Two yolks are a common occurrence. It is a random anomaly and is observed with simultaneous ovulation of two eggs. Such a product is absolutely safe for health and has a higher weight (the specific density of the yolk is higher than the protein).
8. Eggs with an embryo . They are an egg in which a fruit with a beak, plumage, and cartilage has already formed. Such dishes are common in Southeast Asian countries, are consumed boiled and do not pose a health hazard.
9. Washing before cooking . Each egg should be thoroughly rinsed with warm water and soap, removing any impurities, then rinsed in cold water. This is enough to remove any microorganisms from the surface, the final stage is for mandatory heat treatment during cooking.
10. Shell Application . The shell is often used in folk medicine to make recipes for the treatment of diseases of the musculoskeletal system and to increase bone strength. You can also fertilize the ground with a ground shell.

Conclusion

1. Eggs are a valuable product that provides the human body with all the necessary amino acids, fats, vitamins and minerals.
2. They improve cardiovascular health, help to monitor body weight, support the functioning of the central nervous system and visual organs, and prevent the development of type II diabetes mellitus.
3. The inclusion of eggs in the diet should be approached correctly, taking into account the possibility of allergic reactions and the development of salmonellosis with poor-quality heat treatment.
4. The consumption rate is 4-5 pieces per week.